Tennis Training: The Burpee 300
Huge tennis training challenge for you today… it’s called the Burpee 300. It’s a super simple – no thinking required – tennis conditioning workout. If you’re like me and just like intense training without having to think about “what’s next?”, then you’re going to LOVE this workout.
Here are the guidelines. You’ll start at #1, and complete the prescribed # of reps or time, and immediately move to #2. You’ll continue until you’ve completed each exercise 5 times each.
That’s 1 Set. Rest 2 minutes, and repeat 2 more times for a total of 3 sets.
The Burpee 300
Here’s Your Challenge:
1. Burpee x 20 reps
2. Jump Rope x 30 Seconds
3. Burpee x 20 reps
4. Jump Rope x 30 Seconds
5. Burpee x 20 reps
6. Jump Rope x 30 Seconds
7. Burpee x 20 reps
8. Jump Rope x 30 Seconds
9. Burpee x 20 reps
10. Jump Rope x 30 Seconds
When you have completed this workout, you will have performed 2 1/2 minutes of jumping rope, and a total of 300 repetitions of the Burpee. The Challenge is to see how FAST you can complete this 300 Workout.
Video Demonstrations can be viewed here (opens in a new window):
Once you’ve completed the Burpee 300, leave a comment below and let us know how you did!
Talk Soon!
Todd
P.S. Give me 50 Likes on this post, and you’ll get the next butt kicking workout in the series.
Tennis Training – Backhand Muscle Focus + Anaerobic Conditioning
Here’s a Killer workout for you containing exercises that focus on
the muscles responsible for firing during both a one 
handed and two handed backhand.
On top of focusing on the backhand muscles, this is a great overall conditioning workout to work on your anaerobic threshold (read: decreases recovery time between intense points)
If we get 50 Likes to this post, you’ll get the next workout in the series that focuses on your Forehand. So make sure you click one of the “like” buttons located at the top bottom of this post!
The Workout
1. Reverse Fly x 20
2. Box Jumps x 25
3. Wide Grip Seated Row x 15
4. close Grip Pushups x 20
5. Jumping Lunges x 15 each leg
6. Inverted Row x 15
How to do it. Complete workout in circuit fashion. Start with exercise #1, complete the prescribed reps. Immediately move to exercise #2 without rest. Continue without rest through exercise #6.
This is 1 Set
Rest 2 minutes, and repeat for a total of 4-6 sets.
Exercise Demonstrations – Click to see video demo of the exercise
And don’t forget:
If we get 50 Likes to this post, you’ll get the next workout in the series that focuses on your Forehand. So make sure you click one of the “like” buttons located at the top bottom of this post!
Talk soon,
Todd
The Cure for Tennis & Golfers Elbow (Medial & Lateral Epicondylitis)
Here’s an email I got in just the other day from Larry about his golfer’s elbow pain. What worked, what didn’t, and what he considers the most stupid idea ever about helping his elbow pain.
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Hi Todd,
Just in case you were serious about wanting to hear about progress with my elbow using your method, I thought I’d write…
First some background… I’m a swimmer… and a rower… I have MEDIAL epicondylitis in both elbows… I’ve had it in the left elbow the worst (although the right elbow is the worst right now) and that started sometime in the summer of 1990… I remember pulling myself out of the pool August 2nd of 1990… stayed out of the water for about six months and then when I finally got back in, it wasn’t any better… the right elbow has been troubling (but much less so) for a long time but about a year ago it completely went wild … and so I’ve been out of the water again since then…
In the course of trying to fix both elbows, over time I’ve tried:
- Rest
- Ice
- Various anti-inflammatories
- Massage
- Various forearm bands
- Physical therapy
- Stretching
And most recently… and stupidest… cortisone
None of these worked… well the cortisone worked but only for a few weeks. The reason I say stupidest was cuz I have no experience with cortisone and didn’t quite understand that it was masking the pain… I thought it was acting as a topical anti-inflammatory.
After a couple weeks, the pain rushed back on me way worse than before… of course because there wasn’t much pain I had been way over using the arm… so that made it much worse… so cross cortisone off my list of things to try.
Out of desperation I consulted the internet one last time… recognized the postings of a blogger from another swimmer’s (golfer’s) elbow sufferer who has tried more stuff than I have… read his updates since the last time… and there was a link to your site… so what the Hell, I followed the link… read through your material… and ended up buying
your package… then began to diligently apply your methods…
OH MY GAWD!!!
After less than a week… What a difference!…
it’s been almost a week that I’ve been doing the exercises and while I’m notsaying the pain is gone… it is really reduced. I still don’t dare get back in the water… or back out in a rowing shell… but I am daring to think that I might again someday… I really do miss both of these activities.
I’ve been doing the exercises three times a day… and the stretches about two times… I know that the improvement will be gradual… but now I’m getting all excited that maybe I can get things back to normal so it’s getting hard to wait… feeling very impatient… gotta work on that… been a medial epicondylitis sufferer for over 20 years…
it’s not just gonna go away over night… but still… I want it to.
Not sure why I’m writing… I guess cuz you asked how I was doing…
and also to express my gratitude to you for discovering this … and I’m further grateful to you for not keeping it to yourself.
All for now… I’ll let you know how I’m progressing…
Very warm and grateful regards,
Larry
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Larry used This program, and if you’ve got elbow pain, you can get your hands on it for free, right here for a limited time:
Tennis & Golfers Elbow Cure – Program Details
til next time,
Todd Scott
2 Hand Volley Drill – Cara Black
All I can say is just Wow. If you can do this, then you’re a super-star. Incredible hand eye-coordination.
Part 1
Part 2
How many years do you think she had to practice to get THIS good at the volley drill?! Guess by leaving a comment in the section below & rate this by clicking the “like” button on this post.
’til next time, train hard & win easy!
Todd
P.S. Not only does it take hand eye coordination to do this drill properly, but it also takes strength endurance to be able to keep the pace – strength endurance like you get from this: tennis training program
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Kei Nishikori Forehand & Backhand
If you’ve gotten the latest issue of Tennis magazine, there’s an awesome write up about 21 year old Kei Nishikori, his tennis history, and his tennis aspirations.
Coincidentally, I captured a ton of footage of him on the courts this past weekend at the U.S. Men’s Clay Court Championships for you to check out. A little video to go along with Tennis Magazine’s article 
Currently Kei Nishikori is ranked #48 in the World. Once he moves up 3 spots to #45, he’ll make history by being the highest ranked Japanese player in the world – Ever. But I guarantee he won’t stop there. He’ll be in the top 2o by this time next year, if not higher. Check out the video below.
Kei Nishikori Forehand and Backhand during warmups against Ryan Sweeting at the U.S. Men’s Clay Court Championships.
’til Next Time,
Todd Scott – Training Advisor, Men’s Fitness magazine
Ryan Sweeting Warm Up – U.S. Men’s Clay Court Championships 2011
Ryan Sweeting Warm Up. Took this about 2 hours before the Final on Sunday. Some folks are saying he’s gone from getting destroyed by Nadal at the Australian Open to being pretty dang good. He went on to beat Kei Nishikori (Japan’s #1 Ranked player) in the finals of the U.S. Clay Court Championships.
I look for him to go at least several rounds into the French Open, while some folks believe he’ll be a contender.
At :34 in the clip, you’ll see Bob & Mike Bryan’s dad wiz by and say howdy. He was there giving Ryan some pointers before the final, here’s the video, hope you enjoy:
Just a quick note. We got back from Houston really late last night, and I was exhausted from filming 3 days straight and from lack of sleep. So, I have Not taken down the Special Half off Sale of my 16 Week Tennis Training program yet. Honestly, I was just too dang tired to mess with it last night when we got in from Houston.
However, I’m going to take it down within the next few hours. There’s no deadline as to when I plan to take it down other than it’s gonna be tonight at some point.
So if this page is STILL there, you can still get you copy for Half Off:
http://TennisFitnessTips.com/us-champ
I’ve also got some killer footage of the John Isner vs. Ivo Karlovic match that went into double overtime. Ivo won 7-6, 6-7, 7-6. It was brutal for John, Ivo, and the ball boys & girls. From my count about 7 different ball kids got tagged by 130+ mph serves. John hit one little girl in the mouth with a 140 mph Heater. It looked like it hurt, but she took it like a champ. Probably better than I would have! Not quite sure why the kids kept standing in the line of fire, but it seemed like the ball kids got nailed by serves in every game, by both John & Ivo.
Anywayz – I can’t wait to start breaking down that footage, because Ivo is nearly 7 foot tall and he STILL had to reach up for some of Isner’s kickers!
Talk Soon!
Todd
P.S. Don’t forget, I’m taking this down a little bit later: http://TennisFitnessTips.com/us-champ
Pablo Cuevas Split Step Slow Mo – US Clay Court Championships 2011
Here’s the return serve split step from Pablo Cuevas at the US Clay Court Championships:
He used this the entire match which he won in 3 grueling sets. Without being in phenomenal conditioning, he most likely wouldn’t have been able to be fast on his feet like this the entire match.
The Importance of being able to ward off fatigue during a match is just as important as perfect strokes.
Because when we’re tired, even the slightest movements like this will take a toll on our energy levels, and we’re gonna be served more aces & we’re gonna make MORE errors. Which in most cases will cost us the match.
So if you haven’t gotten your copy of the IYG 16 Week Tennis Training Program yet at HALF OFF, go ahead and grab it, because this page is coming down tomorrow:
Click Here for your 16 Week Tennis Training Program
talk soon!
Todd
High Bouncing Kick Serve
Below is a video from around 2007 that I found on my hard drive last week. I was mainly just goofing off, because I never really intended to show anyone these clips – so hopefully the angle isn’t too bad. You may be able to notice that I get a pretty high kick, which is extremely effective against opponents, especially if you’re able to vary the spin & placement to keep them off balance.
I’ve played against guys all the way up to USTA 5.0 rating, and even they have an extremely hard time returning this serve (I have no clue how fast it is, but it’s on my to do list to get it clocked).
Believe it or not, the only person I’ve played against that’s been able to just own me when I’m serving was a 3.5 level girl of all people. No offense ladies, but I was absolutely baffled to the point of getting pissed, because this chick drilled back everything I threw at her. I’d never seen anything like it before and I’ve played some pretty stiff competition.
Here’s the short clip (2 serves back to back):
Like I said, if you can develop a good kick serve, you’ll have a weapon that not many folks will be able to handle.
Add power & speed to your kicker, and you’ll be nearly unstoppable.
’til next time,
Todd – Advisor, Men’s Fitness magazine
P.S. I’ve got something cool for you in my next email that will help you develop as much power and spin on your serve as you want. So MAKE SURE you open it.
P.P.S. While my girlfriend is off at the courts practicing, I’m about to do this conditioning workout in my back yard in preps for spring Tennis: Tennis Training Workouts
Roddick-Like Power for your Tennis Serve
Crushing Serves at 100+ mph is easy if we have the strength, the power, and the technique to pull it off.
For advanced club players, there is only so much we can do to work on technique to add extra pop to our serve short of breaking down a video analysis of our serving motion. Once we get to a certain level improving our game becomes a matter of inches where we have to fine tune several small parts of our game to see a big improvement.
When it comes to serving, there are 2 main components to hitting a bone crushing serve: our ball toss & our strength and power.
The ball toss tweak is fairly simple. When I want to really smoke a serve, I just simply toss the ball further out into the court. By doing this we’re forced to lean into the ball in order to reach the proper contact point for it to go in. This creates huge leverage and gives us the momentum to literally crush it. It may take a little practice to find the exact contact point if we’re not used to tossing the ball into the court. Timing is the KEY. If your timing is off by a millisecond the ball will either sail out or v-line straight into the net.
Developing strength and power is a little more tricky because it’s not just a single muscle group that has to be trained, but several… and they need to be able to work together to generate massive racquet head speed at contact.
The 5 Main muscles that are responsible for generating torque in the serve are the:
Abdominals
Triceps
Lats
Legs (quads & hamstrings)
Calves
With precise training, you can add 1-2 mph on your serve in a matter of weeks. I have a Tennis Workout designed specifically to target your serve, and I’m ready to load it up and give it to you for free.
BUT before I do that, I need 2 things:
1. We need AT LEAST 50 Comments on this post telling me you want the workout
2. We need 50 Folks to click the facebook “Like” button on this post. You can find the button at the top and bottom of this post.
Once we hit 50 comments & 50 “Likes”, I’ll load up the workout for you to download. Fair enough? ‘
til Next Time, Train Hard & Win Easy!
Todd Scott
http://TennisFitnessTips.com/MatrixII
Highest Kick Serve Ever?
Highest Kick Serve Ever? Check out this video, I found it when I was browsing around on youtube the other day. This guy has one hell of a kick on this serve… the ball looks to kick up about 7-8 feet!
But is it real? I mean, I know it’s actually real, but do you think this ball had a little help maybe by hitting a “bouncy” spot on the court, or do you think this is a normal for all of his serves? Personally, I think the ball may have had a little help, but I’m not sure since it only shows 1 serve.
Let me know what you think in the comments section below: Do you think this is the guy’s normal serve, or do you think the ball had a little help?
’til next time,
Todd
Tennis conditioning program